Postural awareness
In general, a physical therapist will advise patients to advise unstable positions including:
- Allowing the leg to cross the midline of the body.
- Outward rotation of the leg.
- Flexing the hip at an angle of 80 degrees or more.
The most important aspect of recovery is gradual weight bearing and movement under the supervision of a licensed physical therapist. Gradual walking builds flexibility and strength.
Ongoing assessments and postural feedback from your therapist will ensure that the neck, back, hip and knee align correctly. The therapist will also make sure that you can sit, stand and walk in a manner that is safe for the healing hip joint.
Healing exercises
Simple home exercises will help the hip heal as strength and mobility improve. Always consult with your doctor and physical therapist before doing any exercises. You can repeat all of these exercises 10 - 15 times. Stop if you experience any pain. Don't forget to do an equal number on the other side!
While lying on your back on a comfortable surface such as a bed, place a pillow under both knees. Slowly straighten one leg at a time, hold your leg extended for a count of five, then gently lower.
Lie on your side with the legs stacked on top of each other, with a pillow between your knees. Keep your toes pointing forward, or slightly outwards. Now, raise your top leg upward and gently lower it.
- Gluteal muscle hip extension
Lie flat on your back with your legs together. Gently squeeze your gluteal muscles and hold for a count of 5, then release. As you get stronger, extend the hold up to a count of 10.
Lie on your back with your legs together. Tighten the quadriceps (the front of your thigh) and press the back of your knee down. Hold for a count of 5, and then release.